Videos
Instructions
- Stand with your heels elevated on stable platforms, feet hip-width apart holding a kettlebell close to your chest.
- Brace your core and maintain an upright torso.
- Lower your hips down between your heels by bending your knees.
- Pause briefly at the bottom while keeping tension in your legs and glutes.
- Push through your heels to return to the starting position.
Technical Tips
- Keep your elbows inside your knees at the bottom position.
- Avoid letting your knees collapse inward.
- Maintain a neutral spine throughout the movement.
- Engage your core to stabilize your torso.
Breathing Tips
- Inhale deeply before you descend.
- Hold your breath lightly during the descent to stabilize the core.
- Exhale as you push back up to the standing position.
Medical restrictions
- Knee injuries
- Lower back pain
- Ankle mobility limitations
The Kettlebell Heels Up Narrow Goblet Squat is a lower-body strength training exercise that targets the quadriceps and glutes while improving posture and core stability. Elevating the heels places the knees in a more forward-biased position, which increases quadriceps activation and allows for a deeper, more controlled squat. Holding a kettlebell at the chest in the goblet position helps maintain an upright torso and supports balanced movement mechanics. This exercise is ideal for individuals looking to develop quad strength, improve squatting depth, and train with minimal equipment. It's also beneficial for correcting form and posture in squatting patterns. Suitable for a wide range of training environments, it is commonly used in strength, functional fitness, and rehabilitation programs.
What muscles do heels elevated goblet squats target?
Heels elevated goblet squats primarily target the quadriceps and glutes, with additional activation of the hamstrings, adductors, calves, and core muscles.
Why should I elevate my heels during goblet squats?
Elevating your heels during goblet squats improves knee tracking, allows for deeper squatting, and increases quadriceps engagement, especially for those with limited ankle mobility.
Is the kettlebell heels up goblet squat safe for beginners?
Yes, it is safe when performed with proper form and a manageable weight. Beginners should start with bodyweight or light kettlebells to learn the movement pattern.
How high should I elevate my heels for this squat?
A heel elevation of 1 to 2 inches is generally effective to improve squat depth and posture without compromising balance or knee alignment.